Wednesday, May 30, 2012

30 MAY 2012 - AMRAP Farmer's Carry and Double Unders

HEAVY:
Rest Day

INTENSITY:
AMRAP, 30 Minutes:
400m Farmer's Carry (4p/3p)
30 Double Unders

4 pood is a 2-pood kettlebell (32kg) in each hand.

RESET:
3 Rounds of:
5 Around the Worlds (each direction)
10 Bumper Sit-Up and Press
15 Bumper Back-Squats

Use at 45lbs (or to your ability) bumper plate for these exercises.
The Sit-Up and Press is simply doing a sit-up with the bumper plate on your chest. At the top of the sit-up, press the bumper plate over your head.
Bumper Back-Squats just mean do a squat with the bumper on your back.